The 5 Simple Yet Powerful Ab Exercises Of All Time
Are you getting ready for the upcoming NFL or NBA pro cheerleader/dancer auditions? There is no better way to prepare than to workout so you can achieve a super fit body like those gorgeous women in the arena. Perhaps the biggest challenge when it comes to pro cheerleader fitness is shrinking stubborn abdominal fat, aka your "muffin tops."
Women normally have a hard time losing belly fat since they have 10% more body fat than men and have slower metabolisms. Age and hormonal changes or imbalances also play a huge role in fat storage among women.
If you want to get the pro cheerleader figure of your dreams, here are simple yet powerful abdominal exercise moves to fit into your schedule. Check them out below.
1. Plank
One of the most effective ab exercises, a plank doesn't only trim your waistline, it also improves your posture. At the same time, you get to engage other parts of your body such as your shoulders, arms, back, and glutes. You'll also need to do plank exercises daily to decrease your risk for back or spinal injury - a must for a future pro cheerleader like you!
The image above shows the classic plank position. Get into a push-up position. Lift your entire body off the floor and rest your body weight on your forearms and toes. Make sure to keep your body in a straight line. There should be no sagging. Your head should be relaxed. Hold this position for at least 30 seconds.
2. Oblique Crunches
This abdominal workout is simple. Lie down with your lower back pressed to the floor. Your feet should be flat on the floor. Place your hands behind your head. As you move, twist your body to the opposite side while bringing your elbow to the opposite knee. Return to the starting position. Repeat on the other side. You can start with 10 to 12 repetitions for each side and increase them gradually. Keep your movements steady. Feel the crunch!
Oblique crunches target your oblique muscles - the muscles on each side of your body, starting from the lower half of your ribs down to your pelvic area. With this move, your oblique muscles strengthen. This leads to a stronger back and core.
3. Bicycle Crunches
Bicycle crunches are a classic when it comes to achieving flat abs and building a six-pack. According to the American Council on Exercise, bicycle crunches remains to be the best core exercise. As a superb workout, it engages nearly all your abdominal muscles - your upper abs, middle abs, and lower abs.
To properly do the bicycle crunch, lie on your lower back pressed against the ground. Support the back of your head with your hands. Tuck in your abs. Rotate your body and try to reach your left knee with your right elbow. Repeat with the opposite side. Your opposite leg ( that's not touching the knee) should be stretched out. Breathe normally during the exercise. If you feel pain in your lower back, immediately stop. Aim for 10 repetitions and 3 sets.
4. Squat Jump
As opposed to bodyweight squat, the squat jump is a great cardiovascular workout that makes use of your entire body and effectively engages your core muscles. Basically, any exercise that involves jumping burns fat in your abdominal area.
To perform the squat jump, start in a squat position. Lower your body comfortably. Make sure that your thighs are parallel to the ground. Then jump as high as you can with your hands above your head. Land in a squat position. Repeat 15 times for 3 sets.
5. Sprinting
Sprinting is a super explosive belly-blasting exercise that tones and builds your abs. Because sprinting involves fast movements, it'll boost your metabolism and burn calories even after you complete a session. You can alternate between sprinting in place at home or going outside to beat the boredom! In addition to working out your core, you also get to build a stronger lower back and engage other areas of your body such as your glutes.
To sprint, run as fast as you can. Use your arms to propel yourself. The faster you run, the more effective it's going to be. Your torso should be upright. Keep your shoulders relaxed and your core engaged. Make sure to sprint on a flat surface to prevent yourself from getting injured. As you sprint, deliberately bring your heels toward your butt.
Final Thoughts
There you have it - our list of the best belly-blasting exercise moves! To achieve great abs for the cheer tryouts, do combine these daily workouts with the right diet. Check out our articles for daily tips or get the Professional Cheerleading Audition Secrets book for complete advice on pro cheerleader fitness, beauty, motivation, and more! This will prepare you for the auditions better.
Over To You...
Cheerleading is a lifestyle - A lifestyle dedicated to fitness.
Cheerleaders are renowned for staying fit and strong so they can give out their best performance in the arena.
However, achieving that wow-worthy, toned physique doesn’t happen overnight. You need to arm yourself with the right daily workouts.
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